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  1. #1
    Registered User CharlieNay's Avatar
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    Smile Advice Please! Nutrition Recommendations?

    Age - 17
    Height - 6"
    Weight - 121.3lbs

    I never took nutition seriously for years my parents would give me money for lunch and I would go out and buy packets of sugary sweets, chocolate and pepsi... and told them I would buy a normal lunch of sandwiches ect... (I'm ashamed to admit it) I cannot hide from the truth that I'm ****ing lanky, unhealthy and really really urged and motivated to change. I have an extremely fast metabolism and burn around 2000kcals a day so would this be suitable for me?

    (Daily) Consisting of:

    3200kcals
    150g protein
    350g carbs
    45g fat (healthy fats found in avacados ect)
    (least amount of sugar possible)

    I workout 3 times a week to begin with until I gain strength. Monday - Tuesday - Saturday.


    Side Note: I stay away from supplements, including protein shakes as it makes gag and feel ****ing sick. I also stay away from red meats as they are a great % cause of cancer, bowel disease and other diseases.

    I am a student so any decent cheap healthy food recommendations would be great. (I'm from and live in London for the record.)

    Currently foods on my list are -

    Brown Rice - 2 cups a day
    Quaker Oats - breakfast everyday
    Eggs - 21 a week - 3 a day
    Avacados - one everyday.
    Tuna - Canned with sunflower oil - high in mercury so only around twice a week.
    green lentils - everyday


    Any suggestions or edits would be greatly appreciated. <3 ty.
    Last edited by CharlieNay; 10-20-2019 at 11:36 AM.
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  2. #2
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    Just make sure to gain at least 2 pounds per month. If not eat more.

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  3. #3
    Registered Soul faithbrah's Avatar
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    do you intentionally keep your fat intake low? you can eat more of it if you want...
    munchies on a cut is the true test of discipline crew
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    Registered User formicaman's Avatar
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    The macros you've provided add up to 2405, not 3200.
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    Registered User CharlieNay's Avatar
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    Originally Posted by formicaman View Post
    The macros you've provided add up to 2405, not 3200.
    Yeah I realised -_- but I was wondering what are other good foods I'm so lost -_-? I really don't want to eat junk anymore I have taken diet so ****ing wrong and just believed it was aload of crap. I would eat just bars of chocolate and drink a crap ton of fizzy sugary drinks when I got handed money and would lie about what I ate to my parents and I really do regret it and have paid dearly for it, I'm so skinny and really wanna change. Hopefully I can!
    Last edited by CharlieNay; 10-20-2019 at 11:40 AM.
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  6. #6
    Registered User CharlieNay's Avatar
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    Originally Posted by faithbrah View Post
    do you intentionally keep your fat intake low? you can eat more of it if you want...
    Oh really thought 45g was a decent amount didn't think it was low... Thanks will defo rise that. Much appreciated.
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    Gaintaining Mrpb's Avatar
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    Originally Posted by CharlieNay View Post
    Yeah I realised -_- but I was wondering what macro should rise...?
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    team ketchup AdamWW's Avatar
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    Bro... 17... 6 foot... 121lbs?



    Your macros don't equal out to 3200 calories.

    45 fat
    350 Carbs
    150 protein

    = 2405 calories



    You're 800 calories short...


    And you think 2000 calories burned is high for 6 foot? That's not high at all, that's LOW.
    The power of carbs compels me!
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    Registered User CharlieNay's Avatar
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    [QUOTE=Mrpb;1590055651]Just make sure to gain at least 2 pounds per month. If not eat more.



    Ahh right so around 1kg / 4 weeks? Thanks a lot for the calorie calculator! :P Also would eating a larger breakfast around 1000 calories be better as my stomach would stretch so I become more hungry?
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  10. #10
    Registered User CharlieNay's Avatar
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    Originally Posted by AdamWW View Post
    Bro... 17... 6 foot... 121lbs?



    Your macros don't equal out to 3200 calories.

    45 fat
    350 Carbs
    150 protein

    = 2405 calories



    You're 800 calories short...


    And you think 2000 calories burned is high for 6 foot? That's not high at all, that's LOW.
    I have gotten it all wrong haven't I... glad I asked this question now I realise how off and lost I am! so I should be eating more or less... I'm so skinny I have an almost flat chest... :I. Haven't taken my shirt off in front of anyone including my own family since I was a ****ing kid... What macro should rise? also sorry I forgot to mention... I have collage on Wednesday - Thursday and Friday - work on an very activate up on feet all day thing. So I walk around 20k - 30k steps a day for them three days.
    Last edited by CharlieNay; 10-20-2019 at 11:46 AM.
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    Gaintaining Mrpb's Avatar
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    Originally Posted by CharlieNay View Post
    Ahh right so around 1kg / 4 weeks?
    At least 1 kg oer 4 weeks yes.

    Also would eating a larger breakfast around 1000 calories be better as my stomach would stretch so I become more hungry?
    No that's not how it works. But if you like eating a big breakfast go ahead. You can spread the calories over the day as you wish.
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  12. #12
    Registered User CharlieNay's Avatar
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    Originally Posted by Mrpb View Post
    At least 1 kg oer 4 weeks yes.



    No that's not how it works. But if you like eating a big breakfast go ahead. You can spread the calories over the day as you wish.
    Righto Thanks a lot much appreciated!
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    Originally Posted by CharlieNay View Post
    I have gotten it all wrong haven't I... glad I asked this question now I realise how off and lost I am! so I should be eating more or less... I'm so skinny I have an almost flat chest... :I. Haven't taken my shirt off in front of anyone including my own family since I was a ****ing kid... What macro should rise? also sorry I forgot to mention... I have collage on Wednesday - Thursday and Friday - work on an very activate up on feet all day thing. So I walk around 20k - 30k steps a day for them three days.
    You walk 20-30k a day? Damn.

    Personally, if you're lifting 3-4 days a week and walking that much, I'd try and aim for ~ 3300 calories and see how it goes. It may seem like a lot, but my suspicion is that you're a classic 'hardgainer' and you fidget/move a lot of the calories out without even realizing.

    The macros don't matter as long as you hit about 120g of protein and over 55g of fat or so. The rest can come from wherever you want.

    However, you need to keep in mind that protein is 4 calories per gram, carbs are 4 calories per gram, and fat is 9 calories per gram.... so a 3300 calorie diet could be up to 600g of carbs depending on how much protein and fat you end up having.

    Personally, if it were me, I would aim for about 150g protein, 500 carbs, and 80 fat, and see how it goes. Doesn't have to be those EXACT numbers, but that'd be my ballpark.

    That's roughly what I consume right now and im your same height, though I don't walk nearly as much.... i gain very slowly at that intake weighing about 136 right now.
    The power of carbs compels me!
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  14. #14
    Registered User CharlieNay's Avatar
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    Originally Posted by AdamWW View Post
    You walk 20-30k a day? Damn.

    Personally, if you're lifting 3-4 days a week and walking that much, I'd try and aim for ~ 3300 calories and see how it goes. It may seem like a lot, but my suspicion is that you're a classic 'hardgainer' and you fidget/move a lot of the calories out without even realizing.

    The macros don't matter as long as you hit about 120g of protein and over 55g of fat or so. The rest can come from wherever you want.

    However, you need to keep in mind that protein is 4 calories per gram, carbs are 4 calories per gram, and fat is 9 calories per gram.... so a 3300 calorie diet could be up to 600g of carbs depending on how much protein and fat you end up having.

    Personally, if it were me, I would aim for about 150g protein, 500 carbs, and 80 fat, and see how it goes. Doesn't have to be those EXACT numbers, but that'd be my ballpark.

    That's roughly what I consume right now and im your same height, though I don't walk nearly as much.... i gain very slowly at that intake weighing about 136 right now.
    I work with animals so I have to move around constantly... ! That makes so much more sense in your words. I find it really easy to eat a lot thankfully as I am so active most days and end up being so hungry. I will defo give the 3300kcals, 150g protein, 500g carbs and 80g fat a go. Do you think having a bigger breakfast and smaller lunch and bigger dinner with snacks in between would be a good idea? as Lunch is the only thing I find hard to eat because of time ect… also should the fat be healthy fats found in avocado, oily fishs, nuts, eggs, cheese ect...? If I don't see results / putting on 1kg per month should I raise the protein + calories intake?

    Thanks so much for your help, so grateful
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    Originally Posted by CharlieNay View Post
    Do you think having a bigger breakfast and smaller lunch and bigger dinner with snacks in between would be a good idea?
    It doesn't matter. Just get your calories and macros in. WHEN you eat (and meal/snack size) can even change each day...
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    Registered User CharlieNay's Avatar
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    Originally Posted by CommitmentRulz View Post
    It doesn't matter. Just get your calories and macros in. WHEN you eat (and meal/snack size) can even change each day...

    Oh didn't know that, thought it had to be constancy. Thanks . Will defo have a big breakfast on wed-fri just because I struggle with lunch on them days. Thanks a lot oncemore much appreciated!
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    Originally Posted by CharlieNay View Post
    Also would eating a larger breakfast around 1000 calories be better as my stomach would stretch so I become more hungry?
    This may keep you feeling full longer whereas small but frequent meals should leave you more hungry which is what you want.
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    Registered User CharlieNay's Avatar
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    Originally Posted by Nedo View Post
    This may keep you feeling full longer whereas small but frequent meals should leave you more hungry which is what you want.
    Oh sorry for not reading I been so busy, thanks for your tip! I will be sure not to eat a big breakfast on Wednesday, Thursday and Friday as lunch is difficult to consume on them days. Much appreciated!
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